What I valued most from my transformation was not that I hit <10% body fat for the first time in my life. What I valued most was the complete transformation in my mindset, confidence, and habits. The inner confidence and certainty in myself seeped into every other area of life. I accomplished what I had thought for so many years to be impossible. It’s hard to describe in words what it feels like to see yourself look like that in the last picture. Especially as a fat kid who never in his wildest dreams thought he could’ve done something like this. A lot of shattered limiting beliefs in that last pic. Once they’re broken, you can never go back. Those beliefs are shattered for good. All that’s left is an entire new identity, an entire new mentality. One that says anything is possible, that knows when I say I’m going to do something, I’m going to do it, and nothings going to stop me. With absolute certainty.
“Life is short, but the memories we create are forever📸🎞️🫶🏻 #memoriesforever #memories #memoriesforlife #memoriesmade #memoriesinthemaking #memorieslastforever #memoriestolastalifetime #memoriesneverdie #memoriess #memoriesmatter #memoriestocherish #memorieslastalifetime #memoriesofyou #memoriessnewlife #memoriesbeforestuff #memoriesdonotopen #memoriesofsummer #memoriesthatlastalifetime #memoriesnotpossessions #memoriesfotofilm #memoriesbox #memoriesofus #memoriesdontlivelikepeopledo #memoriesmonday #memoriesovermacros #memoriesbyshanese #love #memoriesof #memoriesdontdie #makingmemories
Little Stretchy and Little Walk Kind of Day Happy Monday Fam!
We only got you back for just a little while ❤️ We ate good food, we laughed (and fought 😂), we created memories and just enjoyed the moments together. Now that we had our time together it’s time for me to focus back in on tracking consistently. While my husband was home I was loosely tracking and picking foods I usually ate not to stray too far from my plans. My weight is currently at its highest and honestly it’s really getting to me. However, I am not going to let that stop me from doing my best. On top of tracking and working out I’m looking into some health things that could also be leading to my weight gain and struggles to keep it off- praying it’s nothing bad. I’ve got a few months time to really focus in - no excuses !!! End goal is to be at or close to my goals by homecoming ❤️
A weekend of memories > macros💃🏻 A weekend of no MyFitnessPal in sight, a weekend of not thinking about calories or macros & simply just having fun🤝🏽 As an online coach, I am a huge advocate of my clients having times away from tracking every now and again - whether it’s for an evening, a few days or a week. I believe the importance of not being tied to a nutrition tracking app isn’t talked about enough. Yes being consistent and ‘on track’ is going to get you results. But you can also get results with a 90 / 10 approach. Yes you won’t get as quick results. But you will get sustainable results that last. I don’t take time off tracking every week or every month. I take some time off every couple of months - maybe for an occasion or holiday. Your health & fitness journey shouldn’t restrict you. Your health & fitness journey should enhance you. Agreed, you do have to make sacrifices every now and again BUT you shouldn’t have to make those sacrifices 100% of the time! 1-1 online coaching enquiry link is in my bio - @aspire_onlinecoaching✨ #photodump #weekend #memoriesovermacros #life #lifestyle
I am so grateful I can eat what my family eats, while still crushing my fitness and hottest bod goals 💜💪 This morning I woke up to breakfast made by my husband and kids 💜👌 If you want to learn how to have this kind of balance with your eating and fitness, I highly suggest hiring @mindmusclefitness2024 💪 #macros #macrosonpoint #macrosforthewin #macrosmatter #trackingmacros #foodspiration #inspiration #motivation #healthyeating #nutrientdensefood #fitmom #fitfam #eatinghealthy #mfp #tracking #weightlossjourney #fatlossjourney #balance #myfitnesspal #flexibleeating #memoriesovermacros
Hey, it's Diet Free Diabetes Coach Laurel, here! You might’ve seen me talking about my signature group coaching program Diet Free Diabetes over the last few days. If you’re someone who’s sick of… 👉 Dieting to manage your blood sugar 👉 Constantly battling with your body 👉 Feeling confused about what to eat 👉 Getting frustrated by your blood sugar numbers Diet Free Diabetes is here to shake it up Inside this amazing group program you’ll learn how to do all of that PLUS you’ll walk away feeling completely prepared for whatever life throws at you 𝗔𝗻𝗱 𝘆𝗼𝘂’𝘃𝗲 𝗴𝗼𝘁 𝘂𝗻𝘁𝗶𝗹 𝗦𝘂𝗻𝗱𝗮𝘆 𝗮𝘁 𝗺𝗶𝗱𝗻𝗶𝗴𝗵𝘁 𝘁𝗼 𝘀𝗮𝘃𝗲 $100 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗲𝗻𝗿𝗼𝗹𝗹𝗺𝗲𝗻𝘁 🎉 Click that link in my bio or DM me to take advantage of the presale! . . . . . . . #dietfree #dietfreezone #nondietrd #nondietwarrior #insulinsensitivity #memoriesovermacros #healthyatanysize #nomorediets #insulinsensitivity #type2diabetes #diabetic #diabetestype2 #prediabetes
45 min walk + run 🫠 done and dusted
Doing a slight deflate phase …. Or deficit for the fancy ppl Here are 3 things I won’t be doing 😊 1. Eating under 1400 cals… I was diagnosed hypoglycemia when I was a teenager and manage it much better these days. But Hangry to someone with a sugar imbalance is a whole other level or terribleness so we ain’t going there 2. Endless hours of cardio and no weights…nope we in training time baddies so a good combo of both is the key 🔑 3. Stressing over a cheat/treat meal as if thats the only time I can have certain foods. Not gonna happen. Everything in moderation Happy Friday Fam 🥳
A reminder that life is meant to be lived, and spending it chasing a different sized body will never bring you happiness 🫶 We just spent 3 days in the Blue Mountains to celebrate our birthdays and it was an incredible time of experiencing nature, eating lots of great food, and just enjoying each others company. I wouldn't have had the opportunity to create these memories if I had spent the whole time worried about calories, or getting my training sessions in, or whatever else. I was able to enjoy the time away because I accept that 3 days isn't the end of the world. 3 days isn't enough time to throw off months of hard work. 3 days is just 3 days, and it's entirely possible to get back to my normal routine once they've passed. Life will pass by no matter what you're doing. Make sure you don't forget to live it 💫
“you could never understand, you’ve never been overweight” true, but i’ve felt what it’s like to dislike your body to not feel like you in your own skin to feel like cardio was the only way to make up for eating “too much” to not feel good in any of your clothes to cry every single time you get ready because you don’t like what you see in the mirror to not have self confidence to not have the energy to do anything from not giving my body the fuel it needed - so even though my journey may have looked different, it’s safe to say i know more than well what it feels like to struggle daily with how you see and feel in your body one huge part of my WHY for coaching is to help others stop suffering and to stop feeling like an alien in their own body if you need someone to vent to or know it’s time to stop the cycle, shoot me a message. you don’t have to go through this journey alone 🤍 #fitnesstransformation #transformation #weightloss #fitnesscoach #memoriesovermacros #progressnotperfection #health #womeninfitness #nutritioncoach #selflove #bodyimage
The calorie counter, macro tracker, point system, etc. in your head doesn’t magically shut off when you want it to! That would be pretty cool if it did though, right?! What I often see happening with our group coaching clients, is that the amount of time they spend thinking about food and calories in food decreases slowly overtime as they heal their relationships with food. And, the numbers don’t impact them so much. They no longer dictate their food choices, they no longer lead to food guilt, and they no longer are a source of worry and shame. Check out a few things my past group coaching client, Allie, said on my podcast (this episode will air in June or July!)👇 ➡️ she started with sharing what her struggles with food used to be like. She said this:”I think what was most challenging is just how much time I spent thinking about food. I feel like I was constantly considering what I was going to plan for the week, what I was going to make for every meal. And even while I was trying to enjoy a meal, I would just be kind of thinking about what was next. So I feel like it just took up so much mental space, and I felt a lot of shame and guilt around certain foods as well.” ➡️and she finished the episode talking about how she stopped obsessing over food & calories. Here’s what she said: “Freeing up that space in your mind to focus on things that really matter will really benefit your life in so many ways. I feel like my relationships are better with my husband and my kids, and even just with friends and family who I like to spend time with. I feel like my relationship with myself is better than it’s ever been.” Feel like you’re obsessed with food & want to get the calorie counter out of your head?! Comment MENTAL SPACE & I’ll send you my free quiz to help you understand what’s going on with your food obsession! Don’t feel comfortable commenting? Send me a DM with the words MENTAL SPACE instead.💕
She back 🥰 I remember the time when I wouldn’t allow myself to have hardly one day off from working out but I try to learn from my mistakes and building a balanced lifestyle with fitness means I can enjoy life and make memories and then get back to it. Happy Wednesday Fam
Cheers to my first maccies order since 2013!!!!🥺🥺🥺 Because you can’t live a full life on an empty stomach Because you can’t live a full life being scared of food :) x (VERY freaky, found this picture of my last maccies today and turns out that the date was EXACTLY 11 years ago to saturday when I had my mcflurry… full circle moment?)
WHAT I EAT TO BUILD MUSCLE🤍 I’m currently in the last few weeks of my building phase where I am in a calorie surplus eating 3200 calories & at least 160g protein on both my training days & rest days! It has been ✨struggle city✨ the last few weeks, so I am buzzing to start reversing my calories back down to maintenance from next week! POA is to reduce back down to maintenance so I’ll still be in a build for the next month, until I hit maintenance so I’ll have been in a bulk for 6 months once completed🤝🏽 I make sure that I still include all the foods I love in my diet & ensure that I’m never feeling restricted or guilted, because food is to be enjoyed right🤷🏽♀️?! Every day of eats looks completely different. These calories & macros are individually personalised to me and my goals, so should not be copied! I have a very healthy relationship with tracking🕺🏽 1-1 online coaching enquiries - @aspire_onlinecoaching ✨ . . . . . . . . #fulldayofeating #whatieat #wieiad #bulkingszn #bulk #bulking #highprotein #food #memoriesovermacros #norestrictions #foodie #coach
👉Follow me @nikkoquintofit There’s a lot of noise and misinformation out there. Here’s everything I’ve learned so far from my weight loss journey and helping others do the same. P.s. I’m looking for 5 busy professionals who want to lose weight using a holistic approach. This program teaches you habits and strategies that support your weight loss in: 1. Movement 2. Nutrition 3. Sleep 4. Stress Management 5. Mental Health ✅Comment “holistic” below to learn more and see if it’s a good fit for you.
What do you do when hubby says “I want to take you on a date” AND it’s the best food in town? YOU GO! ❤️When you are consistent 80-90% of the time and your new lifestyle has become just that…..a LIFESTYLE you don’t have to feel guilty! Memories over Macros! I ate three pieces of that pizza, sampled his mushroom ravioli and had a mocktail and I don’t feel a bit guilty! Moving on today with my plan and my goals! I didn’t fall off the wagon I just chose to enjoy myself last night and now I’m moving right along as usual! Some things you can do throughout the day before a night out: 🥩 prioritize protein: try to hit 2/3 of your protein goal throughout the day before you go! For me that looks like 96 grams. 🥕leave about half your carbs and fat 🧈 for the meal because that is what most restaurant dishes are heavier on. 🥖 🍷 Skip the bread basket and alcohol. If you must have one pick the one you want the most and be happy with your choice! A note on alcohol: it takes 24 hours for your liver to fully metabolize alcohol!!! 🤯 That means your body is prioritizing the alcohol over burning fat and carbs!! It’s ok to have a drink every once in a while but you need to be aware of this if you are trying to lose fat! Who else ❤️’s date night? My next round of The FASTer Way starts Monday!! Link: https://www.fasterwaycoach.com/?aid=stephlib #memoriesovermacros #fasterwaytofatloss #macrotracking #midlife #40andfit #weightloss #fatloss #datenight
The problem with today's diet culture is that it promises happiness through restriction, when the reality is it often leads to deprivation and dissatisfaction. So many past experiences that would have enriched my life were limited because I was too concerned with how I looked, what I was going to eat, and what other people thought of me. Dieting isn't inherently bad... ...but there are definitely bad ways to go about it. Having come out the other side of disordered eating habits and yoyo-dieting, I can confidently say I have a much healthier relationship with it and myself now. And that is the KEY to success with fat loss. So if that sounds like something you want to achieve too then send me a message because I truly would love to help. #dietculture #gymmotivation #memoriesovermacros #personaltrainersydney #thelifted
i preach to my clients that balance conquers all. i also preach a healthy relationship with food, where we associate no guilt or shame to our choices. there’s going to be times we go away, have big events on, even things like christmas time that feel overwhelming with events. it’s not about wrong or right, or good and bad - it’s about finding the balance that feels right for you. this road trip for me includes 👉🏼 NO my fitness pal. NO food scales. NO tracking macros, micros, fibre. it’s also includes us being big foodies and hunting down cool food places we wouldn’t usually come across, full days out in adventure, icecream stops, meals out and everything in between. my biggest goal is to teach my clients about their light dimmer - it’s not ON or OFF. it’s dial it up or dial it back. right now we are dialling it back. if i were to switch the switch OFF, and not care about any composition goal, any health goal, gut health, or simply how i overall feel it may be easier if different movements but i promise you’ll feel worse for it. so here are some ways i am being mindful and holding onto good habits i’ve created over the years 👉🏼 things like 🥑 having a high protein breakfast ensuring i find fibre through daily fruit, vegetables or salad having pre portioned snacks ordering regular size coffees instead of larges going halvies in my burger order (to fit in halvies of the dessert order hehe) getting enough daily steps or movement a whole range of thing you can do to not throw all your good habits while living your best life. trust me, i will be eating a lot of very calorie dense, delicious adventures foods too 😍 understanding the scale number will move but memories are forever 🤍 #memoriesovermacros #weightloss #onlinecoach #weightlossmotivation #foodie
🩸In 2023, I had 12/12 periods… I can tell you this but my BMI can’t 🐠 In 2023, I hung up the swimming goggles and came out the other end of what was a very dark time for me… I can tel you this but my BMI can’t 🏋🏻♀️ In 2023, I switched sports and became the strongest I have ever been in the gym… I can tell you this but my BMI can’t 😴 In 2023, I slept through many nights without a hungry tummy waking me up at silly o’clock… I can tell you this but my BMI can’t ❄️ In 2023, I wasn’t constantly cold, because my body could finally regulate my temperature… I can tell you this but my BMI can’t ☕️ In 2023, I was able to go on cute coffee and cake outings without fearing every crumb that entered my mouth… I can tell you this but my BMI can’t ✈️ In 2023, I travelled to 9 countries and grew so much as a person… I can tell you this but my BMI can’t 🎸 In 2023, I made spontaneous plans because I wasn’t held back by an ED voice… I can tell you this but my BMI can’t A scale that used to class me at the “lower end” of the healthy weight range even though I was extremely unhealthy, and suffering with an ED, now puts me at the exact opposite of that scale; almost pushing me into “overweight” So often, athletes rely on numbers. BMI shouldn’t be one of them. Because BMI can’t tell the difference between fat and muscle, and so often misclassifies athletes. So don’t rely on BMI as a measure of health. If you’ve gained weight, chances are you’ve gained a hell of a lot more too PB’s🤩 Strength🤌 Periods🩸Sleep😎 Friendships🤍 Memories🌸 HEALTH⭐️ BMI is bullsh*t☺️❤️
ANXIETY WHEN EATING OUT- Eating disorder or not, I know this is something SO many people experience/d! truth is- unless you have medical/dietary reasons, or you’re training for something in particular (ie. Body building comp…)there is absolutely no reason why you can’t, or shouldn’t, order what the bloody hell you want! I know how it feels to be sat looking at a menu and have those thoughts & voices racing round your head but I’m here to tell you that they are completely irrational. Any guilt you experience is temporary but the memories last forever, NOTHING BAD is going to happen & you deserve to enjoy yourself♥️ - #gymgirl #gymlifestyle #foodforthought #foodfreedom #growthmindset #anxiety #balance #memoriesovermacros
Melbourne yummies 🥐🍛🍩🍷 Making memories with @britsjourneytohealth and @nessas_fitnessjourney and not counting macros but included vege and fruit daily. #Melbourne #hochimama #danielsdonuts #lune #cookiedoughco #soninlaw #eaudevie #tippytay #feekah #cheeseboard #chandonwinery #picnic #coombeyarravalley #yarravalleychocolaterie #Mexican #memoriesovermacros
👉Comment “unique” below and I’ll give you two weeks of coaching and a plan to follow for FREE (with or without me) Shout out to my client who is steadily seeing progress since starting my program. We are at the end of week 5! Here’s what we did: NOTE: This program was specifically for her and may not be for you. She is highly motivated and is willing to make more changes. It’s important to find an approach that is tailored to your motivation level, lifestyle, and capacity. Otherwise, the plan won’t work because it’s too restraining or difficult to stick to. With my background in behavior change/psychology and personal training, I can create your tailored program. ✅ I created a custom workout plan for her. She followed it thru my app. It was complete with videos examples and instructions. I could see all of her activity and I was able to check in with her during and after workouts, and answer questions. ✅She was ready to start meal prepping, so we walked through that (grocery list, best ways to cook). We didn’t do any calorie counting at first. We only used hand portions. At the end of week 2, we saw she was losing, so we didn’t change anything. ✅Coaching calls and check ins. We checked in on how the week went, struggles, and wins, which we tweaked the program to. We also planned around social events so that she could enjoy herself without too much restraint. ✅ Education. I taught important principles, like what to do with night time cravings, and the importance of carbs (she was initially on a low carb diet. We learned it didn’t work for her, so we tried something else) Also learned mindfulness techniques (she had a stressful job) Our approach is very custom and specific. I don’t use a formula or cookie cutter plans. It’s always made specifically for you because your situation is unique. My clients plan might not be the right fit for you because you are not her. You need a plan for YOU. 👉Comment “unique” below and I’ll give you two weeks of coaching and a plan to follow for FREE (with or without me)
Not sure if it was the bright outfit but I just had a kick ass workout and the endorphins are on fireeeee Loving the shorts from @target but should have sized up for my fit preference 🫠
Back At It 🔥
Which one are you? Sleepy Jazzy, On the Bike or On the tread…
🚨 NEW TREND: BIRTHDAY DIET 🚨 listen… cake & muscles go together just like whiskey & two-stepping on my birthday 💃🏻 🤠 so here’s how you have both 🎂 💪🏼 protocols: enjoy your freaking birthday by eating a sweet treat or having a lil drinky poo if you want one !!! 🥳 despite what diet culture wants you to think, you can have cake & still reach your goals it’s about ✨ BALANCE ✨ eat your protein & veggies drink your water move your body but if you want a piece of cake or a drink on your birthday then ENJOY IT !!! 🎂 life is too short not to have your favorite things. everything in moderation yall 😉 and no, you wont gain 10lbs overnight 🤍 drop a “ 🎂 “ below if you’d try the “Birthday Diet” ⬇️ #memoriesovermacros #fitnesscoach #nutritioncoach #lifestylecoaching #screwrestriction #silencefoodnoise #stoprestricting #balanceiskey #consistency #womeninfitness #twostepping #texas #weightlosstips #weightlosstipsforwomen
It’s what you do MOST of the time not just SOME of the time that matters in the grand scheme of things ⬇️ I have just taken this picture post boozy hen weekend for my cousin…which I might add was absolutely amazing!😁🥰 I ate and drank what I wanted and that included things like cake, pizza, prosecco, cocktails, sweets, burger and chips…and that’s just some of it! I got back this morning and have just returned to my ‘normal’. I went to the gym this afternoon as I usually would, no excessive cardio, no starving myself, no “making up” for the weekend…just getting back to routine. You see if you create a maintainable lifestyle for yourself on the occasions you veer off track…it doesn’t touch the sides…the key is just getting back to your routine. Life happens and you want to enjoy it…it’s about finding YOUR balance and if you need help with that ladies…hit me up! 💪🏼 #memoriesovermacros #stronggirlsclub #fitover40 #itsalifestylenotadiet #womenthatlift #girlsthatliftweights #strengthtrainingforwomen #obliques #strongwoman #hypertrophytraining
⭐️Shrimp Tex Mex Bowl I’ve been eating this bowl on repeat lately as it is super high volume, filling, and delicious! Macros/ingredients are for one bowl but easily double/triple for the fam! Ingredients: 100g cooked shrimp (i season shrimp with salt, pepper, garlic powder and paprika when cooking) 130g cauliflower rice (macros are with compliments southwest blend but any would work!) 50g frozen microwaved corn 125g pura vida fire roasted vegetables (from costco, I air fry mine) 25g red onion diced 100g chopped tomato (1 large) 10g feta cheese handful arugula 1 teaspoon Siracha (or to spice preference) 20g bolthouse cilantro avocado dressing or cauliflower quest (can be bought at costco- macros with boathouse dressing) Directions: I prefer to have all ingredients meal prepped in fridge and then you just have to assemble bowl and rewarm! place cauliflower, shrimp, corn, fire roasted veg in a bowl and microwave for 1-2 mins add arugula, feta, onion, tomato, and dressing Enjoy! As always, if you try any of the recipes I share I’d love to hear your thoughts 🥰 . . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips
photo dump to start april🌷🦋💅 it’s starting to feel like summer🥰 #explorepage #gymgirl #photodump #photodumping #girlswholift #instadaily #instagood #fitnessjourney #hybridathlete #memoriesovermacros #fitspo #liferecently
Some much needed family time at Legoland! Riley had a ball!! Since I started the online coaching I’ve been on my phone way more than before and its made me feel guilty. Then I remember that I’m doing it all so we can do these things when I leave the navy. I would literally do anything for these 2!! It’s so nice to just be off the phone most of the day and spend some quality time together. This is also Riley’s first time away in a hotel with us he’s loved it 🤣 apart from being up until 1am coughing! Monster today por favorrrrrr(wild child reference whoever gets it). We had a big massive Nandos and even had a chocolate cake there before heading back to our hotel for some mini egg chocolate 🤣 Just a reminder that it’s good to just enjoy more relaxed foods when making memories with the family. Memories don’t come back, macros can do one for a day! Hope you have all had a lovely weekend and remember that some time off the socials with the family is so good for the head and heart ❤️ #familytime #familygoals #family #familydayout #familyfirst #legolandwindsor #legoland #makingmemories #memorykeeping #memorymaking #tiredmum #tiredmumsclub #nandos #eatingout #memoriesovermacros
Hey, hi, hello ✋🏼 Just a reminder, no one has a perfect diet/fitness regime/relationship with food. No one. Not nutritionists, doctors, athletes, influencers - the list goes on! ⠀ ⠀⠀ I DON’T always eat healthily and get veggies at every meal⠀⠀ I DO try not to skip a well balanced meal twice⠀⠀ ⠀⠀ I DON’T kill myself in the gym every day but ⠀⠀ I DO try move my body in some way most days⠀⠀ ⠀⠀ I DON’T always get a good 8hr sleep ⠀⠀ I DO try and catch up when I can but ah I’m a mum so forever tired 🤣 ⠀⠀ ⠀⠀ I DON’T always cook nutritious meals ⠀⠀ I DO order take out, Uber Eats has been used often over the last year. ⠀⠀ ⠀⠀ I DON’T always eat mindfully and with intent ⠀⠀ I DO not feel guilty when I do⠀⠀ ⠀⠀ I eat ‘junk’. But I have balanced diet Had a less nutritious meal? Load up on veggies for the next one. ⠀⠀ Gone out and got drunk? Drink adequate water and do some exercise the next day. What you do most of the time is way more important than what you do some of the time. ⠀⠀ I’m not perfect. No one is 💣 #truthbomb . . . . . . #womenspersonaltrainer #womenshealthmovement #sarahsday #whitefoxactive #reviejane #mindsetshift #sustainablehealth # #fitnessforall #fitnessforwomen #onlinepersonaltrainer #fitmums #workingmums #goldcoastmum #womensonlinecoach #goldcoastpt #activemum #memoriesovermacros #petalandpup #fitmama #coomera #goldcoastmums
Gaining weight was hard at first, especially after years and years of wanting to lose weight, constant diets, yo-yoing with my weight to reaching my heaviest and being so unhappy. To finally losing weight but being terrified of gaining it back! I look back now and even at my leanest I can’t believe how self conscious I still was! I still had so much negativity around my body.. as you know I keep banging on about your body not being the problem and there was a lot under the surface that needed working on! Yes I gained weight, but there is alot more to it than that. I gained my life back, happiness, freedom, energy, memories, health, my period back and a happy relationship with myself! Someone always comes for me when I talk about this.. ‘well I’m happier now than when I was overweight’ I’m not saying.. stay overweight, BUT there’s a fine line. And thinking ‘I’ll be happy when I’m skinny’ that’s how I always felt.. but when I got there I always wanted more. I was always striving to get smaller because it wasn’t making me happy! I became unhealthy in other ways! It wasn’t the outside that was the problem, I had so much to heal inside first! Happiness and confidence is within you! Please be kind to yourself! Of course being overweight has its health risks. But being underweight/extremely lean can too! Not just physically either. A healthy body looks and feels different on everyone ❤️ And life is too damn short to be stressing over being unsustainably ’lean’ I’ve said it 1000x and I will continue too.. ‘it isn’t a dream body if it’s a nightmare to maintain’ 👏🏼
Been a longggg day but had great fun at my soon to be sister in law’s hen do 🥳 Got there early (not really by choice just how the trains worked 🙄) so grabbed breakfast at Wendy’s as hadn’t had time to eat before I left We went to a rage room and then done axe throwing which were such great stress relievers but man they take some strength 😂 Lunch at Nando’s Then we done like mini escape/puzzle rooms and prison mini golf which were both fun After a 2hr journey made it home and my shoes came straight off as my feet are done in 🙈 Crap day nutrition wise but in terms of making memories and having fun it was a great day so don’t really care about the not great food choices! #photodump #todaysfood #hendo #axethrowing #greatday #funday #memoriesovermacros #shatterednow
Eating on holiday…. Now, I know a lot of us struggle with sticking to our healthy eating habits when we’re traveling. But on my recent break, I tried to be more mindful of my choices while still enjoying myself. And let me tell you, it was a game-changer. I shared most of my meals with my husband, which helped me stay on track. We made sure to opt for grilled seafood and meat dishes whenever possible instead of going for highly processed foods. And let me tell you, those grilled octopuses and chicken skewers were to die for. I also focused more on getting enough protein in my meals, which helped me feel satisfied and energised throughout the day. But that doesn’t mean I deprived myself of the delicious sides that came with the meals. After all, it was our anniversary trip, and a couple of days off track weren’t going to hurt my progress. And you know what? I didn’t feel guilty at all. In fact, it was liberating to allow myself some flexibility without completely derailing my healthy eating habits. And let me tell you, my taste buds were definitely happy about all the new and exciting flavors I got to try. So if you’re planning to go on a holiday soon, I encourage you to be mindful of your food choices. It’s all about balance and moderation, and a couple of days of indulgence won’t erase all your hard work. Plus, you deserve to treat yourself on holiday! Just make sure to get back on track when you return home. #healthyeating #eatingonholiday #seafoodlover #seafood #proteinmeals #healthylifestyle #fitnessjourney #balancedlifestyle #makingmemories #memoriesovermacros
You can’t tell if someone is healthy by looking at their body. Even if that individual is “lean”. In the first photo, I was around 110 lbs, felt like absolute trash, and didn’t understand why I wasn’t happy despite hitting my “goal weight”. My hormones were tanked- I didn’t have a menstrual cycle and had very high stress levels. I was very active- running almost daily and had just started strength training and learning more about nutrition because I was sick of being fearful around food and knew I was under eating. Everyone was commenting on how “healthy” I was. And yet, holistically, I was anything but. Fast forward to now, 2024. Sitting around 130 lbs, a few bf % higher than the first photo, WAY more muscle, and a way better quality of life. I have a regular menstrual cycle, managed stress, and a great relationship with food. Being your smallest self may not mean being your healthiest self or happiest self. You cannot tell if someone is holistically healthy by looking at their body- there is so much more to someone’s happiness and health than their outward appearance. I wanted to share this as a friendly reminder if you find that you are comparing yourself to someone else’s image- you truly do not know their whole story. Instead, I encourage you to spend your energy focusing on how you can be the most holistically healthy version of yourself 🫶🏻 . . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips
Follow me 👉@nikkoquinto for more! There is a way to lose weight that doesn’t involve restrictive food rules. It’s called flexible restraint dieting. This is an approachable, realistic way to lose weight and keep it off for good. Diets like keto and intermittent fasting work in the short run, but are easily abandoned after a few weeks or months. On top of that, they come with a cost: less peace of mind, stress, obsessive thinking about food, and guilt. On the other hand, flexible restraint dieting is simple, easy, and effective. Here are the principles of flexible restraint eating: #1. Stop thinking of foods as “good” or bad”. Deeming certain foods as off limits only makes you want to eat them more. Strict “clean eating” limits your choices, and deprives you of the foods that you love. #2. Recognize the difference between a craving and a hunger. A stressful job, having a difficult conversation with a loved one, boredom, loneliness. What’s the fastest way to get rid of these emotions? Besides alcohol, and drugs- it’s food. A craving is caused by something psychological and emotional. True hunger is a physiological need. If you can learn the difference between the two, you can lose weight. #3. Don’t eat on a schedule. Eat when you’re hungry. You don’t have to eat breakfast every day or eat 3 meals and 2 snacks to lose weight. If you wake up and you’re not hungry, skip breakfast. Following a schedule will only lead to over eating. #4. Include protein in every meal. Adding protein is a tried and tested strategy to lose weight because it satiating- more satiating than carbs or fats. While it sounds counterintuitive, you need to add in order to lose. #5. Use the ultimate portion control guide: your hand. After testing and comparing this to scaled measurements, researchers found that using your hand was more than 95% accurate. Use your hand and eye ball your food throughout the day, and you’ll never have to count calories, macros, or meal prep again.
⭐️Jalapeno Cheddar Chicken Nuggets ⭐️ A flavor bomb that’s packed with protein? Yes please! Recipe is for 20 nuggets with macros posted for 1 nugget! Ingredients: 495g ground chicken breast 50g cheddar jalapeno cheetos 20ml yellow mustard seasoning: salt, garlic powder, onion powder, pepper Directions: Preheat airfryer to 400 degrees Use a food processor or blender to crush jalapeno cheetos into a fine powder place crushed cheetos into a shallow bowl assemble nuggets- add ground chicken, mustard, and seasoning to a bowl and form into 20 nuggets- I just did seasoning based on look but would say about 1-2 tsp of each Roll nuggets into cheeto dust until coated and shake off excess cook in air fryer for 5 minutes, flip, then cook for another 5 minutes. Remove from air fryer and place on a cooling rack to cool Enjoy! As always, if you enjoy any of the recipes I share I would love to hear your feedback 🫶🏻 Recipe adapted from @theflexibledietinglifestyle . . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips
Since I've been a vacation queen lately, here's a #transformationtuesday vacay style, haha. Not my heaviest, not my lightest or my leanest. None of that mattered to me in either of these moments because I was busy living my best, margarita fueled, sun-kissed life in new places with people I love 💕 #memoriesovermacros #memories #transformation #mindset #tuesday #weightloss #vacation #vacaymode #mexico #florida #happy #healthy #fitish #babe #aeriereal #sunkissed
Should you track macros while traveling? 🤔 Like many things related to nutrition, it depends! Swipe through to learn about: ✔️When I WOULD recommend tracking macros while travelling. 🛑 when I would NOT recommend tracking macros while traveling ⭐️tips to help you if you are tracking macros while traveling. If you found this info helpful, please like, save, and share this post ♥️ What are some tips you use if you track macros while traveling ?! 👇🏻 . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips
BOOM 🤯💥💥 #bodyacceptance #bodyimagecoach #foodfreedomcoach #FoodFreedomJourney #womensonlinecoach #memoriesovermacros
So your girl knows better than to stand on the scales when coming home from being away.. but I used to make the mistake of coming home and weighing myself then shitting the bed because the scales would be up massively! If I was to have stood on the scales today after a weekend celebrating 💒👰🏼 I would have 100% be up on those scales. It’s NORMAL for scale weight to be up after a fun weekend! 2lbs, 5lbs, 7lbs.. that will not be all body fat! Your body will be holding onto a lot of water! THIS IS TEMPORARY!! Something I think is super important to know so that you don’t think you’ve ‘ruined all progress’ and then throw in the towel or start overcompensating in whatever way! Your body holds on to water for so many reason, extra salt, carbs, sugar, (my totm also hit yesterday) alcohol, dehydration, lack of sleep, digestion, generally extra food… TEMPORARILY! Yes you probably look more bloated than you did before the weekend. AGAIN.. TEMPORARILY! Water weight! Stop stressing yourself (that makes your body hold onto water too! 💦) I definitely over indulged MASSIVELY the weekend. Even if I was to have gained 1lbs or 2 of body fat.. it’s not the end of the world. The most important thing is I had the best weekend celebrating my besties birthday with a bunch of beautiful humans. The best thing to do… carry on as normal!! Do not restrict, as it will backfire and creates an unhealthy relationship with food, a balanced lifestyle, yourself, your body.. etc etc. after a few days, maybe a week, you’ll be back to normal! Challenge your thoughts and feelings! You may feel guilty after a weekend like that.. please don’t! I promise you that guilt will fade and when you look back in a few months or years time, you won’t regret a single thing.. you’ll smile and laugh at all the memories you made! Guilt is temporary and doesn’t serve you, it’s not worth it ❤️ I hope it helps.. I get messages in my inbox about this every single Sunday evening/Monday morning! And it’s something I struggled with for years!
The most beautiful weekend celebrating love. A weekend of non stop smiling, belly laughing and crying (happy tears) 🥹 happily ever afters 💚
My thoughts and tips for navigating any holiday season 🫶🏻 #macros #macrotracking #macrobuilt #macrocoaching #macrocoach #memoriesovermacros #disorderedeatingrecovery #nonrestrictiveeating
We greet April with open arms! May this month be filled with family time, weekend getaways, and hearts brimming with joyful memories. At Sea Esta Beach House, we can make that happen. Enjoy the beautiful weather and fulfillment. Reach out to reserve your stay: [email protected] Courtney 0660887065 #memories #memoriesforlife #memoriesmade #MemoriesInTheMaking #memoriesforever #memorieslastforever #memoriestolastalifetime #memoriess #memoriessnewlife #memoriesneverdie #memoriesmatter #memoriesofsummer #memoriesbeforestuff #memoriesmonday #memoriestocherish #memorieslastalifetime #memoriesovermacros #memoriesnotpossessions #memoriesfotofilm #memoriesdonotopen #memoriesofyou #memoriesthatlastalifetime #MemoriesOf2017 #memoriesdontlivelikepeopledo #memoriesbox #memoriesofus #memoriesbyshanese
Spring Break? What better time to grab my restaurant guide, let me help you make the most of your vacation and enjoy guilt free meals! drop a 🌞 for more info! #memoriesovermacros #fasterwaycoach
⭐️Veggie Meat Sauce This meat sauce is packed with protein, veggies, and FLAVOUR (imagine yourself in an Italian bistro while eating it… I know I do! 🤩) This recipe makes 6 servings and can be frozen for future enjoyment! Ingredients: ⭐️1 large can tomato sauce (680 Ml) ⭐️1 Medium can Seasoned Stewed Tomatoes (540 Ml) ⭐️1/2 large white or red onion chopped (135g) ⭐️4 medium Zucchini (475g) ⭐️ 3 cups chopped white mushroom (300g) ⭐️700g uncooked Extra Lean Ground Beef ⭐️2 tsp Olive Oil (10 ml) ⭐️1 Tbsp Corn Starch ⭐️1 cup of water/chicken stock/vegetable stock ⭐️2 tsp Black pepper ⭐️1.5 tsp salt ⭐️1 tbsp Oregano ⭐️2 tsp Italian Seasoning ⭐️8-10 chopped basil leaves** Optional Directions: 1. In an extra large soup pot, pour in tomato sauce and stewed tomato. Cook over low-medium heat until a gentle simmer 2. While tomatoes are simmering, cook ground beef in a medium frying pan (season with salt and pepper) 3. Chop Onion, mushroom, and zucchini. Add to Tomato sauce- can also food process all these items too for a less chunky sauce. 4. Add seasonings including basil. 5. Add water or stock of choice. 6. Gently simmer and stir sauce until ground beef is cooked. Drain excess fat from ground beef and add to sauce. 7. Add cornstarch and let gently simmer until thickened, stir occasionally. 8. Store in airtight container, this recipe is freezer friendly! Enjoy this sauce with pasta, zucchini noodles, rice, or garlic bread! As always, if you make my recipes I’d love to hear your feedback ♥️ . . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips
For YEEEARS I convinced myself and everyone around me I ‘hated’ certain foods.. burgers being a huge one of them! 🍔 The truth was I didn’t ’hate’ them at all.. I had foods I wouldn’t eat because I was scared too.. I was scared of gaining even more weight. I was scared of regaining weight. I was so black and white with ‘good and bad foods’ I always chose the option I thought was safest and would sit looking at everyone else enjoying their meal wishing I could choose what I actually WANTED not what I felt I HAD to have. This is your sign to challenge yourself and get what you actually want.. I promise you it won’t hurt! And you enjoy it even more 😜 I know some disagree and that’s fine.. but everything in moderation! And of course.. carry on as normal! ❤️ Have you seen anyone happier to be eating a big phat burger 🤣➡️ (it’s the sauce mouth for me 🤣) And best believe I will pick the dirtiest sounding burger on the menu.. this was the big kahuna 😮💨
Wouldn’t it be nice to feel excited for Easter dinner, Memorial Day weekend, your date night, your birthday instead of already coming up with the plan of how to avoid the foods you REAALLY want to eat & knowing you’ll have to start again Monday…🥲 I teach you how to do that ☝🏼 I hope you all take the time to check in with your body throughout the day, enjoy the foods you truly want to eat, trust yourselves enough to be in control of your choices, and be PRESENT if you are celebrating. #easter #nutrition #intuitiveeating #memoriesovermacros
last moments of march🐣🌷 hope you’ve all had a lovely easter weekend🫶 #explorepage #gymgirl #girlswholift #memoriesovermacros #family #easterweekend #fitnessinfluencer #fitspo #instagood #instadaily #lifestyle
⭐️full day of eating - untracked⭐️ Easter eats 🐰 🐣 eat the chocolate friends #memoriesovermacros 🫶 ⭐️ breakfast ⭐️ hot cross bun weetbix bowl - recipe on my feed 🤎🤍 ⭐️ morning snacks ⭐️ the Easter bunny still comes to visit me even tho I’m in my 30s haha thanks mum 🐰 Enjoyed some choccies with some fruit and an iced coffee ⭐️ lunch ⭐️ made a wee prosciutto blue cheese sandwich using some garlic butter focaccia I made 😋 ⭐️ afternoon snacks ⭐️ lil froco zero moment on route to the vege market ⭐️ dinner ⭐️ nacho salad 🥗 ⭐️ dessert ⭐️ turns out a marshmallow egg is an elite ninja creami mix in, tasted great in my choc protein ice cream 🤩 whatiate #fulldayofeating #fdoe #lowcaloriemeals #highprotein #macros #volumeeating #healthyfood #macrocounting #recipeideas #mealsoftheday #dayonaplate #cico #caloriedeficit #caloriecounting #lowcalorie #healthjourney #weightlossjourney #weightlossblog #fatloss #instafood #weightlossfood #weightlossmotivation #foodphotography #fooddiary #mealsunder500calories #whatieatinaday #wieiad
Happy Easter! 🐰🐇🐣 We’re not going to go straight in with the high and mighty “stick to your plan” speech because you should know us well enough by now…life is for living! Enjoy the chocolate, extra big meals and family time this long weekend! Memories over calories is our moto always 🙌🏼🙌🏼🙌🏼 The only sensible advice we would give you is MAKE BETTER CHOICES, and that’s an easier one to digest because it’s a different thing to us all. Keep your steps, water and head high and you’ll be grand! 💛 Wishing you ALL a Happy Easter / wonderful bank holiday weekend! Kate & Tori 🧡 #thrivewithus #thrive #accountability #accountabilitycoaching #accountabilitychallenges #fitness #wellness #memoriesovermacros #memoriesovercalories #balance #familytime
Just to tell you for the 1000th time... Enjoy the bank holiday in any way you want to ✨️ One weekend will not ruin your progress ✨️ Get outside for a bit of fresh air at some point ✨️ Laugh and make memories with those closest to you ✨️ Be content with any choice you decide to make - be that eating some chocolate and Easter treats without any guilt or choosing to not over indulge and portion out what you have ✨️ (Yes, I love mini eggs, can you tell 👀) Happy Easter everyone 🩵 . . . #easter2024 #bankholidayweekend #easterchocolate #eastertreats #memoriesovermacros #eastereggs #bankholidayfun #enjoyyourself #cadburychocolate #minieggs #sundayreminder #getoutside #bankholidayvibes #eastersunday
I'm a father and husband, who works a full time job that isn't based on being in the gym all day. Me having visible abs isn't going to pay the bills. Neither is how much I bench or squat. There are some people who are blessed to have jobs that let them do that. They can spend multiple hours in the gym training every day. I'm not one of them, more than likely neither are you. And that's ok. I train and exercise how I do, because I know it's important for me to be healthy, but also because I want time with my family. Exercise with a program that fits your life. Don't try and copy someone else program if their life isn't like yours. #squatsandhops #fitness #exercise #nutrition #coachinghelp #coachingtip #craftbeer #craftbeerlife #drinklocal #memoriesovermacros #liftforyou #competitve
Guilt is never an ingredient in food. Especially when it comes to holiday treats 👏🏻 The healthiest candies that you can eat this Easter are the ones that you enjoy 🐣 🐰 🍫 🫶Memories over >>>>> calories Happy Easter to those who celebrate 💜 Xoxo Alli & Shan . . . . #eastercandy #easter #candy #eastereggs #enjoyfood #memoriesovermacros #memoriesovercalories #nutritioncoach #nutritiontips #busyparents #lifewithkids
Swipe for a few of my go-to tips for staying on track through a holiday weekend!❤️🙌🏼 Be sure to SAVE and SHARE with a friend! 😘 #fasterwaytofatlosscoach #fasterwaytofatloss #vacayvibes #memoriesovermacros #noguilt #foodfreedomjourney #fitnessjourney #fitmomlife #fitover40women #fitatanyage #findyourbalance #womenover40 #springbreak
🌟SNACK- EASTER THEMED CRUMPETS! (Fresh toast version🤣)🌟 Did French toast on my crumpets and topped it with some mini eggs and a malteser bunny! 🐰 Malteser bunnies are so so underrated! There was a time when I was deep in anorexia or in ‘quasi recovery’ which we all know can be so hard to tell. Where I would avoid Easter chocolate 🐣 / I would compensate in behaviours or other meals / I would plan it to ‘fit’ in / tell myself ‘healthy eating full on tomorrow now’ But now I am at a stage where Easter chocolate is just chocolate! I am the girl who has had mini eggs since December after all🤣 So this is your friendly reminder, you can join in! Be creative and just relax! Here is some helpful points: •To gain actual weight you would have to eat 3500-7000 calories more consistently. Easter chocolate alone won’t make a difference •The calories consumed in Easter chocolate won’t change how people think of you •Easter chocolate over any chocolate!🥰 •little you survived all the Easter chocolate so will you •In ten years you won’t remember the calories you consumed on Easter 2024 •Easter is one day out of 365 is it going to affect you? Your 25 that is 25 days out of 9133 days •Protein everything is more unhealthy •Your eating disorder wants you *ft under •Because no one will every say.. The days you watched me eat my Easter chocolate in disgust was so admirable or The days you avoided Easter chocolate so you could eat your yogurt was fantastic Reach one if you’re stuck! My messages always open and try & relax. Chocolate is not harmful or toxic, it contains nutrients and creates memories. Anorexia takes away your memories and leads you with no nutrients = failing bloods / features. Happy Good Friday ! Enjoy your Easter weekend 🐣 -Mary💗 #mentalhealthawareness #mentalhealthmatters #easterweekend #eatingdisorderrecoveryfood #eatingdisordersupport #anorexiafamily #iamnotoneinfive #memoriesovermacros #memoriesovercalories
If you've been trying to lose weight, an upcoming holiday can feel really overwhelming. The first thing I want you to remember is that the holiday is just a weekend, a couple days won't matter much in the grand scheme of things. The second thing is to pick a strategy that aligns with your goals but also accounts for your plans. Unsure of what you should do? Send me a message and we can discuss. #flexibledieting #iifym #easterweekend #nutritioncoach #nutritiontips #memoriesovermacros #diet #weightloss
⭐️French Toast Bake This is such an easy dish to make when hosting brunch, and it’s packed with protein! Perfect for Easter weekend!! You want to make this dish the night BEFORE you serve it ideally- then it’s just a simple pop in the oven and bake the day of 👏🏻☺️ Recipe makes 4-5 massive servings (300g) or 6-7 smaller servings (250g). Macros are for a large (300g) serving. Ingredients: ⭐️225g frozen or fresh blueberries (2 cups) ⭐️500ml cashew milk (2 cups) ⭐️400g egg whites (about 2 cups) ⭐️1/4 cup sf maple syrup (I use Walden farms) ⭐️1/4 cup calorie free sweetener ( I used swerve brown sugar blend) ⭐️2 scoop (55g) vanilla protein powder (I used pescience vanilla) ⭐️1 loaf lower carb bread (Dave’s killer thin slice, carbonaut, little big bread, weight watchers) macros are for little big bread. ⭐️1 tsp vanilla extract ⭐️2 tsp cinnamon ⭐️optional- calorie free powdered sugar when serving (I used truvia) Directions: ⭐️spray a 9x13 cooking dish with cooking spray. ⭐️rip bread up into small cubes and spread in dish. ⭐️pour blueberries over bread ⭐️in a large mixing bowl, mix together egg whites, milk, cinnamon, vanilla, maple syrup, protein powder, 1/4 cup sweetener. ⭐️pour mixture over bread evenly, let sit at least 6 hours, but ideally over night. Cover and place in fridge ⭐️preheat oven to 350 degrees ⭐️bake uncovered for 50-60 minutes or until top is light golden brown. ⭐️top with optional powdered sugar and sf maple syrup before serving. Let sit for a few minutes before serving. I like topping mine with whipped cream, pecans, or nut butter to up the fat content (and taste 😋) As always, if you try any of my recipes I’d love to hear your thoughts 🥰 Recipe inspired by: @elyseaellis . . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips
Enjoy the god damn chocolate 🍫 To put it bluntly, you won’t lose all of your progress from a day or two off track! Would you rather sit there and be miserable watching your friends and family stuff their faces with Easter eggs… 😩 Or join them and enjoy yourself I know which one I’d be choosing So please don’t stress and panic if you consume a few extra calories this weekend Just a small reminder that to gain 1LB of fat you need to consume 3500 calories OVER your maintenance calories which I don’t think is happening… So enjoy time spent relaxing with friends and family, your goals will be waiting for you on Monday 🩷 The most important question is, what Easter Egg are you tucking into this weekend 😋 Let me know in the comments 👇🏻 #eatthechocolate #enjoyyourself #dontpunishyourself #memoriesovermacros #onlinecoaching #onlinecoach #personaltrainer #fatlosscoach #donotrestrictyourself
Easter long weekend is upon us, and yes, that often means chocolate, chocolate, and more chocolate! 🐰🍫 If you’re starting to feel that all-too-familiar food guilt creeping in, let me stop you right there! This weekend, I’m here to remind you to enjoy every delicious bite, GUILT FREE! Because life is about balance and enjoyment, especially on special occasions like this. Remember, indulging in your Easter treats isn’t an everyday affair either. It’s a time to celebrate, to enjoy the company of loved ones, and yes, to savour the chocolatey goodness that comes but once a year 🎉✨ So let’s embrace balance and moderation, not just in our diets, but in how we treat ourselves mentally. Allow yourself to enjoy the moment, the food, and the festivities without the weight of guilt. After all, it’s the moments of joy and celebration that we remember most, not the calories. Happy Easter, everyone! 🌷🐣 #happyeaster #memoriesovermacros #balanceiskey
Lulu Wunder Train Contour Fit 6” Dance Test ✅ Walk Test ✅ Run Test ✅❎ Mixed review on the run part as depending on speed and incline they would start rolling up
⭐️High Protein Bagel ⭐️ Cause who doesn’t love a delicious bagel?! This recipe makes 4 bagels! Ingredients: 250g 2% cottage cheese 115g self raising flour egg whites for wash Directions: Preheat oven to 375 degrees Use an immersion blender, food processor, or regular blender to blend cottage cheese until smooth combine cottage cheese and flour in a bowl and knead well to combine- you may need to add a bit of extra flour depending on thickness of cottage cheese Once you have formed a ball of dough, divide into 4 equal parts and roll out and shape into bagel Place on parchment paper lined baking sheet and top with egg white wash and add desired toppings. Bake for 22-25 minutes, can broil for 1-2 minutes if you prefer a crunchier top Let cool for at least 20-25 minutes before cutting (do not skip!) Can store in fridge for up to 3 days, or cut in half and wrap in foil and freeze. You can also swap cottage cheese for Greek yogurt, but I personally prefer cottage cheese version! Topping/flavour ideas: jalapeno cheddar, cinnamon raisin, blueberry, parmesan pepper, cinnamon sugar, chive and garlic. Track all add ins separately. As always, if you enjoy any of the recipes I share I’d love to hear your thoughts 🥰 Recipe adapted from skinny taste blog! . . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips
Weekend Snap Shots 📸 Stumbling upon childhood memories Mani / Pedi with Gma Snagged some new heels Ate lots of good home cooked meals Drank A LOT of wine & coffee And snagged some Easter candy goodies #weekendvibes #familytime #homecookedmeals #nutritiononthego #nutritioncoach #memoriesovermacros #FlexWithFriese
End of week 3 update: Well this week was a little bit less strict in meal prep and working out and you know what …. That’s ok!!! My husband is home and we are enjoying this time together eating all the delicious food and that might mean not hitting my macros every night but it means I am enjoying my life. I don’t plan on letting this be an everyday thing but he’s home for a very short time so I will find a happy medium of enjoying the moments and still trying to be on track! Here’s to week 4 🎉🎉🎉
Touch down! I love you so matcha Tokyo 🇯🇵😍😋 🍜 Feeling a little swollen from the time change and the flight! Trying to get used to this new time change. But only walked half day today and I almost got 20,000 steps 😭💪🏼🙌🏼 I only had one meal and it was the best ramen ever !!!! 😍😋 Let’s see how I feel the next coming days while being active and enjoying to keep you guys updated! 💕 Have you been to Japan? what’s your favorite place ? Or if you haven’t what’s your favorite Japanese food? Let me know in the comments 🥰 #tokyo #ramen #fitjourney #foodie #health #memoriesovermacros #fashion #travel
Lulu Wunder Train 6”…..Dance Test✅ Walk Test✅ Run Test✅ These actually stay put and Thick thigh Approved
⭐️chocolate peanut butter Cauli-oats. You are going to want to SAVE this post to make later! ♥️ Chocolate Peanut Butter cauli-oats is the perfect recipe for satisfying your sweet tooth and crushing your goals! Ingredients: ⭐️10-30g Oats- I use gluten free (15 for macros above, adjust depending on goals) ⭐️80-130g egg whites (macros above are with 100g) ⭐️ 10-25g peanut butter (I used 10 g peanut butter, 10g powdered Pb for macros above) ⭐️10g powdered Pb (optional, helpful if in a fat loss phase with lower calories) ⭐️100-140g cauliflower rice (I use frozen from Costco, macros above with 120g) ⭐️ 10 g dark chocolate ⭐️25 g chocolate peanut butter protein powder (I use pescience peanut butter cup) ⭐️dash of salt Directions: 1. add cauliflower rice and oats to a pot, cover with enough water to just cover oats/cauli. 2. Cook on medium high heat until starting to thicken and most (not all) water absorbed/evaporated. Stir occasionally as it cooks. 3. Add in egg whites and stir continuously to prevent clumps. Stir until thickened. 4. Remove from heat and pour into bowl, add protein powder and stir until mixed. Add a dash of salt, mix in. 5. Add peanut butter (if using pb powder, mix with water to desired consistency. If I’m using Pb powder and Pb I mix regular Pb into the prepared Pb powder) 6. Add dark chocolate pieces on top and enjoy 🥰 The base can be made as meal prep and stored in the fridge, I’ve done it for 3 days worth! When reheating, microwave in 1 minute intervals stirring between. You MUST make the original batch on the stove top. Feel free to switch up protein powder flavours and toppings for variety. I also love a banana cream pie version! (Sub vanilla protein powder and toppings are banana, Nilla wafers, and coconut flakes). I would love to hear if you try this and what your thoughts were 😊♥️ . . . #yqlnutrition #yql #memoriesovermacros #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy